Here’s the Scott Sonnon stuff I was doing for a few weeks but I stopped. http://www.rmaxinternational.com/intuflow/intuflowebook.pdf

Will this help with a tight hip flexor, a tight calf, etc? Shoulder issues, etc?

Let’s say I get banged up playing pick up basketball (which I do here and there), seems like ice and massage/foam rolling is better than joint mobility no?

Just trying to learn so please don’t misunderstand : )

Respectfully,

Brian

GREAT stuff. I used to read a lot of Scott Sonnon’s stuff. Question:

I’ve noticed that I have a tight right hip flexor(s) probably due to the fact that I’ve pulled it a few times over the years sprinting. What sort of joint mobility drills do you recommend that are superior to static stretching the area and/or foam rolling? I have a few other spots like that (sore elbow from overdoing the pullups,etc) but I’d like to get your input on the hip flexor for now.

Thanks so much. I really appreciate it.

Brian

Good question. For long term, permanent change we need to elicit learning a new pattern/program.

Passive work (somebody doing something to you or you yourself as you lay their like a dead fish) in general does not “hold” for a long period of time since the learning effect in the brain is small. This does not mean it is NOT effective in certain cases, but in general it needs to be repeated quite frequently to be effective.

Foam rolling kind of falls into that area as you are moving, but not a ton. Also, people tend to foam roll trying to INDUCE pain, which is a bad idea as pain will inhibit performance. If you have a right shoulder problem I can take a cow Massage falls into this category of a more passive therapy. Want to drive your massage therapist nuts? When they are done working on an area–get up and walk around the room and see if there is still any difference. If NOT, what makes you think it will stay once you even get home, much less tomorrow?

For increased learning, we need to do more active, controlled, precise, movement. This is probably dynamic drills are better—more movement. More movement= more motor learning. Z Health is based on dynamic, ACTIVE mobility work. In my experience, after doing a Z Health drill to target a muscle, it will stay “on” for about 2-5 hours; so I have athletes do some high pay off drills for only 3-5 reps, but done 3-4 times during the day. This promotes more motor learning by getting some overlap of the new patterns (increased reps promote learning too). After about 3-4 weeks at 90% compliance, this new program is pretty well wired into your body and we move on to the next issue.

Stretching can work, but be careful of what you are teaching your body. The definition of static stretch is to put the limb/muscle into an elongated position and teach it to be WEAKER. Can this help with some muscles that may be “overactive”—yes, but you will most likely need a trained eye/hands on work to find them. Dynamic joint mobility work (like Z Health) can also target this muscles too. Randomly static stretching is teaching your body to be weaker. DJM (dyn joint mobility) is teaching STRENGTH, esp at an end range of motion. How many athletes are weak during a mid range movement? Very few. How many are weak at an end range of motion? Many (myself included on certain exercises).

Long winded answer, but I believe PRECISE joint mobility work can actually replace about 90% of foam rolling, massage and static stretching. Beyond this, think of how the brain gets info–1) eyes 2) vestibular (inner ear “balance”) 3) proprioception–joint information. A system for extreme human performance, should target all 3 of these areas—at a high level, this is what Z Health does. You can also add to this very specific hands on holding of tissue while athletes do certain drills also, but that is another can o’ worms.

Hope that helps a bit. I think I have a new blog post!
Rock on
Mike T Nelson
PhD(c), CSCS, RKC
Z Health Master Trainer

I wouldn’t want to ask you anything to sell your secret.

I don’t understand how it could be any more efficient then foam rolling with a combination of dynamic and static stretches. Say you have a tight muscles whats the difference between massaging it, stretching it, or doing some z health> which lasts the longest? etc.